© 2014 Hands On Wellness

Hydration

June 22, 2015

Drinking adequate amounts of water is critical to health, energy, recovery, and performance. Water helps all of our functions. A few examples are more efficient nutrient uptake, lower levels of stress on the heart, improved skin tone, and better hair quality.  Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.

Symptoms of dehydration include the following:

  • Little or no urine, or urine that is darker than usual

  • Dry mouth

  • Sleepiness or fatigue

  • Extreme thirst

  • Headache

  • Confusion

  • Dizziness or lightheaded feeling

  • No tears when crying 

 

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

The simplest way to check hydration is to look at your pee. If it is clear to pale yellow you are hydrated. The darker and more color in your pee the less hydrated you are and more water you need to drink.

  • Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.

  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.

  • Be sure to drink water before, during, and after a workout.

  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.

  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free!

Independent testing, including that performed by public agencies including the United States government, has shown that source water for municipal supplies may present significant amounts of pollutants. Chlorine or ozone added to combat these dangers, are themselves toxic. Reducing the amount of both the contaminants and chlorine can result in water that offers the potential for better health.  Get a water filtration system for your home or in a portable bottle, so you can be sure the water you're drinking is clean.  

 

Water is vital to supporting every bodily function: digestion and nutrient absorption, proper circulation, removal of toxins and more. Ensuring an adequate supply of good water is thus essential.

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